Health Benefits of a Fiber-Rich Diet

What is fibre?

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. They are found mainly in fruits, vegetables, whole grains and legumes. Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve.

1. Soluble fiber

This type of fiber can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

2. Insoluble fiber

This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Health Benefits of Fibre

To receive the greatest health benefit, eat a wide variety of high-fiber foods. These benefits include:

1. Reduces cholesterol level

Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels.

2. Promotes achieving a healthy weight

High fiber foods like fruits and vegetables tend to have fewer calories. Fiber foods also tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. 

3. Prevents constipation

Dietary fiber increases the weight and size of your stool and softens it making it easier to pass and decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.

4. Helps manage blood sugar level

In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

5. Reduces risk of cancer

Eating enough fiber may help prevent certain cancers, including colon cancer. This is because some types of fiber, such as the pectin in apples, may have antioxidant properties.

6. Helps you live longer

Studies suggest that increasing your dietary fiber intake — especially cereal fiber — is associated with a reduced risk of dying from cardiovascular disease and all cancers.

7. Promotes lung health

Fibre promotes lung health by improving gut bacteria diversity and reducing inflammation. They are also linked to enhance respiratory function and reduce the risk of developing COPD. Some recent studies also suggest that eating healthy amounts of dietary fibre during pregnancy may lower the risk of asthma in children within the first few years of life.

If you’re adding high-fiber foods to your diet, do so gradually over a few days and drink plenty of water, too. This can help prevent adverse effects, such as bloating and gas.

How much fiber do you need?

Daily recommendation for adults age 50 years or younger

• Men : 38 grams

• Women : 25 grams

Daily recommendation for adults age 51 years or younger

• Men : 30 grams

• Women : 21 grams

High fiber foods to eat

Following are list of high fiber foods that you can include in your diet along with their fiber content per 100 grams.

• Pears (3.1 grams)

• Strawberries (2 grams)

• Avocado (6.7 grams)

• Oats (10.1 grams)

• Apples (2.4 grams)

• Raspberries (6.5 grams)

• Bananas (2.6 grams)

• Carrots (2.8 grams)

• Beetroot (2 grams)

• Broccoli (2.6 grams)

• Lentils (10.7 grams)

• Kidney beans (7.4 grams)

• Chickpeas (7 grams)

• Chia seeds (34.4 grams)

• Almonds (13.3 grams)